Winter Greens Salad

Wilted Winter Greens

Recipe by Frank Giglio. Photo by Jenny Nelson

Thanks to Dr. Junger’s team of Clean chefs for creating this amazing looking salad.  I confess, I have not tried it yet myself but I am having it tomorrow!  If you don’t have coconut oil, olive oil will do just fine.

Peace and greens, Melissa

 

Wilted Winter Greens

Who said salads can only be cooling and raw summer dishes? In fact – raw greens can be difficult to digest and when it’s cold, our bodies actually need more lightly cooked and warming foods for optimal digestion. Try this warm, comforting salad made with dark leafy greens (we just can’t get enough of those,) crunchy pecans and crisp pears!
Recipe
Ingredients:

  • 2 teaspoons coconut oil
  • ½ ripe pear, roughly diced
  • ¼ cup pecans, coarsely chopped
  • 4-5 cups of chopped dark greens (dandelion, arugula, radicchio, endive, mustard greens, kale, swiss chard)
  • ¼ cup olive oil
  • ⅛ cup apple cider vinegar
  • 1 tablespoon whole-grain mustard
  • pinch sea salt
  • fresh ground black pepper

Directions for dressing:

  1. Mix the olive oil, mustard, and cider vinegar into a bowl. Whisk to incorporate.
  2. Add a few turns of the pepper grinder (to taste) and a sprinkle of sea salt.
  3. Set aside.
Directions for salad:

  1. Heat a large saute pan over medium high heat. Melt in the coconut oil, then once hot, add the pears. Cook for a few minutes to slightly soften and brown them.
  2. Toss in the pecans just to warm them up, then add in the bitter greens.
  3. Toss gently with tongs until gently wilted, then toss with a few tablespoons of the vinaigrette. Serve immediately.

Add any of these for more protein or to make a heartier meal: Leftover chicken, Wild salmon (or any leftover fish),Cooked beans (white or garbanzo work best here,) Red, green or brown lentils.

 

 

Super Immunity Soup

Sometimes things just work better together.  When combined, foods can create a reaction that they are unable to create on their own, they create synergy.  Has anyone read Super Immunity by Dr. Joel Fuhrman, M.D.?  It’s a great book about how we can live longer, stronger and free of disease by  combining and eating the right foods.  The magic trio he writes about are cruciferous vegetables, mushrooms and onions.  They each have their own healing powers but when combined, they create super powers.

It was a “Winnie the Pooh” sort of day yesterday, so I decided to make a soup based on a trio that would defeat any type of virus or bacteria that thought they were going to make their way into MY cells. Eating foods in the right combinations puts a force field (O.K. more like a protective shield) around your cells to keep you Super Immune. (Now, if I only had a cape.)

Here is the recipe:

1 white onion, chopped

5 cloves garlic, chopped

4 cups brussel sprouts, chopped

2 cups white button mushrooms, chopped (any variety will do)

2 cups carrots, chopped

1 bag frozen organic corn

1 cup frozen peas

1 large can diced tomatoes in juice

2 cans of cannellini beans, drained

2 cartons organic vegetable stock

2 bay leaves

1 Tablespoon olive oil

In a large stock pot saute onion and garlic in olive oil until tender, about 3 min.  Add brussel sprouts and saute until they are bright green, add mushrooms and cook for 2-3 more minutes.  Add the rest of the ingredients and cook together for 20 minutes.

Eat some now, save some for later.

Be Super! – Andrea

Raspberry Love

When you’re in the mood for something sweet, tangy, and good for you too, try this yummy raspberry smoothie. The kids will love it!  This is also wonderful frozen into a popsicle tray, the perfect after-school snack!

Raspberry Love Smoothie

1 cup frozen raspberries

1/2 c  fat-free or 2% plain Greek yogurt

2T oat bran

1 c unsweetened vanilla almond milk

1/2 banana

2T ground flax seeds

1/2 c water

ice

Blend and feel the love…makes 2 small or 1 large smoothie

XO -m

Oat Bran & Chia Seed Muffins

As promised, a muffin recipe that contains both oat bran and chia seeds that even the kids will eat!  Packed with protein, tummy- filling fiber, and heart-healthy Omega 3s, these make a great breakfast on the go, mid-morning snack, or lunchbox treat.  I used raisins but next time I am going to add the dark chocolate chips as well.  The boys liked these,  Mae did not.  I’m thinking the chocolate might help reel her in:)

What you need:

1/2 c dark brown sugar

1  1/2 c oat bran

1  1/2 c whole wheat flour ( I like white whole wheat or whole wheat pastry flour)

2 t baking powder

2 t baking soda

1/2 t salt

2 eggs

3 T soaked chia seeds

1 T canola oil

1/4 c apple sauce

1/4 c greek yogurt

2 t cinnamon

2 t vanilla

1/2 c raisins, dark chocolate chips, or walnut pieces

Heat oven to 400 degrees.  Start by soaking 3 T chia seeds in 1 cup of water, let them soak while you mix the dry ingredients in a large bowl and place 12 muffin papers in a muffin pan.   In another large bowl, whisk the eggs and then add the rest of the wet ingredients.  Now add the chia seeds and dry ingredients.  Stir until well mixed.  At this point you can add chopped walnuts or dark chocolate chips (or, go crazy, add both!)  Use a large spoon to fill muffin tins to about 3/4 full and bake 12-15 minutes.  Muffins are ready when a toothpick comes out clean!

Enjoy!  -Melissa

Happy Ticker, Part Three

So we’ve talked about stress reduction and cholesterol. Now let’s talk nutrition: truly the key to heart health. To lower your cholesterol, you need to crowd out your animal product intake by eating bountiful bundles of fruits and vegetables.  LDL cholesterol, the lousy one, is raised by animal protein.  The cultures with the least incidence of heart disease are the cultures with the least intake of animal protein.  Animal protein is found in all meats, eggs, and dairy products, regardless of their fat content.  Consequently, switching to low-fat yogurt and skim milk does not mean that you are not eating animal protein. If you are serious about lowering your cholesterol and your risk of heart disease , try to replace animal protein with plant protein at as many meals as possible.  PLANT PROTEIN IS FOUND IN ALL VEGETABLES, NUTS and SEEDS!

There are lots of easy ways to get plant protein but there are a few superfoods that everyone should be eating but few people know about.  Here are two of them that are easily incorporated into everyday meals: chia seeds (yes, just like the pets from the 70s!), and oat bran.  You can buy both in bulk at Whole Foods or online at www.amazon.com.

Chia seeds are the richest plant source of omega 3s, a great source of protein, loaded with antioxidants and fiber, and help make you feel full faster.  Here’s how to eat them…

Soak 2 T of chia seeds in 1/4 c of water for about 10 minutes. They will get gel-like…kinda funky, kids will get a kick out of this!  Add to your favorite smoothie, batter for muffins or breads, or pour into 8-10 oz of water with lemon juice and a t of agave syrup… enjoy a chia fresca like they do in Mexico.  If you want to know even more about this amazing little seed, check out this site..http://chiaseeds.net/chia-seeds-health-benefits/  I owe them a thank you for the great chia picture I’m using today!

As for oat bran, it literally binds to the lousy cholesterol hanging out in your arteries and sucks it out of your body. Pretty cool image, right?  Oat bran can be added to smoothies, sprinkled on yogurt, or crushed into oat flour.

High in fiber, it is important to gradually add both oat bran and chia seeds to your diet. Too much, too fast, can lead to constipation.  Start with a tablespoon or two a day for a week and then go up from there.

I’m practicing with some oat bran muffins, kid approved, so I’ll post a yummy recipe once I get it delicious…first batch…not so good!

xo -m

Curried Cauliflower Soup

Low calorie, vitamin rich veggies are a great way to manage your cholesterol, blood pressure and weight.  Cauliflower contains vitamins B6, K and C which may protect you against stroke, asthma and diabetes. It also has a nice amount of fiber and folate. With all of this great stuff going on cauliflower still finds time to increase your liver’s ability to neutralize toxic substances.

Curry Powder is a nice warming spice and is known to reduce inflammation which may also protect you against heart disease.

With all of this great heart healthy stuff going on in this soup I had to try it.  Here is the recipe:

2 T olive oil

1 small onion chopped

1 granny smith apple, peeled, cored and chopped

1 Tablespoon curry powder

1 clove garlic

1 large head cauliflower chopped

4 cups vegetable broth

1 teaspoon of agave nectar or honey

1 teaspoon rice wine vinegar

Heat oil in large pot over medium high heat.  Saute onion until tender. Add apple, curry powder and garlic saute for 2-3 more minutes.  Add cauliflower and broth. Cover and reduce heat to medium low and let simmer for about 20 minutes.  Turn the burner off and let cool for a few minutes, add vinegar and honey and blend using an immersion blender, blender or Vitamix.

Serve with really crusty bread.

It was like warm yummy love in a bowl.

– Andrea